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Yam vs Wakame - In-Depth Nutrition Comparison

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Significant differences between Yam and Wakame

  • Yam has more Potassium, Vitamin B6, Vitamin C, and Fiber, however Wakame is richer in Manganese, Folate, Iron, Magnesium, and Vitamin B2.
  • Wakame covers your daily Manganese needs 44% more than Yam.
  • Wakame has 147 times less Vitamin B6 than Yam. Yam has 0.293mg of Vitamin B6, while Wakame has 0.002mg.
  • Yam contains less Sodium.

Specific food types used in this comparison are Yam, raw and Seaweed, wakame, raw.

Infographic

Yam vs Wakame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
2
:
6
Wakame
Wakame
Contains more Potassium +1532%
Contains less Sodium -99%
Contains more Calcium +782.4%
Contains more Iron +303.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +45.5%
Contains more Zinc +58.3%
Contains more Copper +59.6%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Contains more Potassium +1532%
Contains less Sodium -99%
Contains more Calcium +782.4%
Contains more Iron +303.7%
Contains more Magnesium +409.5%
Contains more Phosphorus +45.5%
Contains more Zinc +58.3%
Contains more Copper +59.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
7
Wakame
Wakame
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Folate +752.2%
Contains more Vitamin K +130.4%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +470%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B6 +14550%
Contains more Vitamin A +160.9%
Contains more Vitamin E +185.7%
Contains more Vitamin B2 +618.8%
Contains more Vitamin B3 +189.9%
Contains more Vitamin B5 +122%
Contains more Folate +752.2%
Contains more Vitamin K +130.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Wakame
Wakame
Contains more Carbs +205%
Contains more Protein +98%
Contains more Fats +276.5%
Contains more Water +14.9%
Contains more Other +778%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Carbs +205%
Contains more Protein +98%
Contains more Fats +276.5%
Contains more Water +14.9%
Contains more Other +778%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Wakame
Wakame
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +186.8%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +186.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Wakame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Wakame Opinion
Net carbs 23.78g 8.64g Yam
Protein 1.53g 3.03g Wakame
Fats 0.17g 0.64g Wakame
Carbs 27.88g 9.14g Yam
Calories 118kcal 45kcal Yam
Sugar 0.5g 0.65g Yam
Fiber 4.1g 0.5g Yam
Calcium 17mg 150mg Wakame
Iron 0.54mg 2.18mg Wakame
Magnesium 21mg 107mg Wakame
Phosphorus 55mg 80mg Wakame
Potassium 816mg 50mg Yam
Sodium 9mg 872mg Yam
Zinc 0.24mg 0.38mg Wakame
Copper 0.178mg 0.284mg Wakame
Vitamin A 138IU 360IU Wakame
Vitamin A RAE 7µg 18µg Wakame
Vitamin E 0.35mg 1mg Wakame
Vitamin C 17.1mg 3mg Yam
Vitamin B1 0.112mg 0.06mg Yam
Vitamin B2 0.032mg 0.23mg Wakame
Vitamin B3 0.552mg 1.6mg Wakame
Vitamin B5 0.314mg 0.697mg Wakame
Vitamin B6 0.293mg 0.002mg Yam
Folate 23µg 196µg Wakame
Vitamin K 2.3µg 5.3µg Wakame
Tryptophan 0.012mg 0.035mg Wakame
Threonine 0.054mg 0.165mg Wakame
Isoleucine 0.052mg 0.087mg Wakame
Leucine 0.096mg 0.257mg Wakame
Lysine 0.059mg 0.112mg Wakame
Methionine 0.021mg 0.063mg Wakame
Phenylalanine 0.071mg 0.112mg Wakame
Valine 0.062mg 0.209mg Wakame
Histidine 0.034mg 0.015mg Yam
Saturated Fat 0.037g 0.13g Yam
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.006g 0.058g Wakame
Polyunsaturated fat 0.076g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
29%
Wakame
Minerals Daily Need Coverage Score
25%
Yam
58%
Wakame

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 863mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 51)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.2)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.